Athletes Camp WOD: December 1, 2022

Warm Up

Wall Lat Stretch

20 Toy Soldiers

10 Downdog to Updog + Toe Taps

10 Superman Planks

10 Fire Hydrants

10 T Spine Stretch

10 Floor I Y Ts

Wrist Prep

Dislocates and Passthroughs

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Machine Option

Machine Option

Part A

For Time

Choose 1

6000 / 4800m Bike Erg

3000 / 2400m Row

150 / 115 cal Bike

Rest 3 minutes then...

Part B

EMOM 8

Choose 1

17 / 13 cal Bike Erg

17 / 13 cal Row

12 / 10 cal Bike

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Run Option

3 rounds for quality of:

100 m A-Skip,

12 L/12 R Leg Swings

50m Walking Toe Touch

50m Hip Opener

4 Rounds, each for time:

400 m Run

Rest 1 min

300m Run

Rest 1 min

200m Run

Rest 1 min

100m Run

Rest 4 mins between each round.

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Accessory Work

Part A

5 sets 40s ON / 20s OFF

1st Hollow Rock

2nd Russian Twists, pick load

3rd V Ups

Part B

3 Rounds for Quality

45 secs Ring Support Hold

10 Scapular Pull Ups

20 Banded Tricep Push Downs

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MobWOD

1 min Tall Saddle (5 sec inhale / 5 sec exhale)

2 min Puppy Dog Pose

2 min Seated Straddle Pose

1 min Puppy Dog Pose

2 min Fragon (R)

2 min Fragon (L)

2 mins Corpse Pose